Falling on the slopes is commonplace, especially for beginners. If you are on a steep hill when you fall, it is important to place your skis parallel to the hill. If they are not in the proper position, you could slide down the hill before you have regained your balance. Call for help if you suspect you have sustained a serious injury as a result of the fall.
Starting Position
When starting to get up from a fall, your first step will be to get your skis together and parallel to the slope of the hill. If the skis are on opposite sides of your body, you will find it difficult to regain your balance as you get into a standing position. You might want to let go of your poles as you get into position if you find that they get in the way. However, keep them near your body if you let them go because you'll need them for the coming steps.
Getting on Your Feet
When you are ready to move into a standing position, grab both of your ski poles. One of your hands needs to be placed at the top of the poles while the other hand needs to be positioned near the baskets at the bottom of the pole. The poles need to be in front of your body and pushed into the snow. Lean your body forward and use your hand placed at the bottom of the poles to help lift your body off the ground. You should keep the poles stable and pushed into the ground for support as you stand up.
Alternative Method
An alternative way to get up from a fall when you are cross-country skiing is to get into a kneeling position on top of the skis. You proceed to slide one of your feet forward to get into a lunge position. Plan your poles into the snow next to your body and use your upper body strength to lift up into a standing position.
Considerations
If you are able to control how you fall, try to land on your butt. This will make getting back up much easier than if you fall in another direction. In either case, if you find it impossible to get up, don't be shy about asking a friend or a ski instructor for help. It is important that your helper stabilizes her body first with ski poles before aiding you.
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